1. Presented by mentor Coach Garn

2. The Basics Rolling Out - Foam roller, PVC, etc… Stretching - Band, static (post exercise) - NO BALLISTIC - Compression! Ice

3. Hydration  Temperature Regulation  Dehydration of 1-2% body weight can impair performance, >3% further impairs function Hydrate before performance 400-800ml (~2-4 cups) Within 3 hours prior to exercise DURING exercise – 150-300ml (~3/4 – 11/4 cups) POST EXERCISE – 150% of weight loss * 1lb of weight lost = 24 fluid ounces

4. Hydration Cont…  Consequences - Heat Stroke - Heat Exhaustion - Sports Drinks

5. Dieting  ANTI-INFLAMMATORIES - Supplements - DMSO  Refueling during and post runs

6. Warm-up  Needs to be sufficient  Time sensitive  Drills

7. Strength and Conditioning  Core  Arm movement  Supplemented to normal training WILL lead to results!

8. Overtraining… DON’T  Know YOUR limits  Cross training  **Communicate with your Coach**